The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.

NUTRITION OF FRUITS Database

This is a unique database that provides a comprehensive list of most common fruits
and their nutrient data.
Besides the macronutrient (carbohydrate, protein and fat) contents of these fruits,
the glycemic index of many fruits are also provided in addition to their fiber and
sugar contents.
There is no other comparable fruit nutrient database in the world.

How to Use Fruits and Vegetables to Help Manage Your Weight

information from the US Centers for Disease Control and Prevention

Fruits and vegetables are part of a well-balanced and healthy eating plan. There
are many different ways to lose or maintain a healthy weight. Using more fruits
and vegetables along with whole grains and lean meats, nuts, and beans is a safe
and healthy one. Helping control your weight is not the only benefit of eating more
fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of
some types of cancer and other chronic diseases. Fruits and vegetables also provide
essential vitamins and minerals, fiber, and other substances that are important
for good health.

To lose weight, you must eat fewer calories than your body uses

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie
versions of some of your favorite dishes by substituting low-calorie fruits and
vegetables in place of higher-calorie ingredients. The water and fiber in fruits
and vegetables will add volume to your dishes, so you can eat the same amount of
food with fewer calories. Most fruits and vegetables are naturally low in fat and
calories and are filling.

Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking
techniques. Try steaming your vegetables, using low-calorie or low-fat dressings,
and using herbs and spices to add flavor. Some cooking techniques, such as breading
and frying, or using high-fat dressings or sauces will greatly increase the calories
and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not
available. However, be careful to choose those without added sugar, syrup, cream
sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from
the fruit. It is better to eat the whole fruit because it contains the added fiber
that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared
to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same
number of calories. A small box of raisins (1/4 cup) is about 100 calories. For
the same number of calories, you can eat 1 cup of grapes.

Partner Websites

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Fruits Highest in Sugars

List of top 100 fruits and fruit products high in sugar content. Sugar content is in grams and measured per 100 grams of fruit weight.